List Of Healthiest Dark Leafy Green Vegetables
Green vegetables, especially of the dark leafy kind, are one of the best things you can eat for your nutritional health. They are surely a superfood and very important to have in your diet.
There is an article written called The 14 Healthiest Leafy Green Vegetables which outlines a list of, of course, 14 leafy green vegetables.
In this writing, I have outlined the first 3 leafy green vegetables from this list of 14.
1. Kale
Kale is considered one of the most nutrient-dense vegetables on the planet due to its many vitamins, minerals and antioxidants.
For example, one cup (67 grams) of raw kale packs 684% of the Daily Value (DV) for vitamin K, 206% of the DV for vitamin A and 134% of the DV for vitamin C (2).
It also contains antioxidants such as lutein, carotenoids and beta-carotene, which prevent diseases caused by oxidative stress (3).
To benefit most from all that kale has to offer, it’s best consumed raw since cooking can reduce its nutrient profile (4).
SUMMARY
Kale is rich in minerals, antioxidants and vitamins, particularly vitamins A, C and K. To reap the most benefits, it’s best eaten raw, as cooking reduces the nutritional profile of the vegetable.
2. Microgreens
Microgreens are immature greens produced from the seeds of vegetables and herbs. They typically measure 1–3 inches (2.5–7.5 cm).
Since the 1980s, they have often been used as a garnish or decoration, but they have many more uses.
Despite their small size, they’re full of color, flavor and nutrients. In fact, one study found that microgreens contain up to 40 times more nutrients compared to their mature counterparts. Some of these nutrients include vitamins C, E and K (5).
Microgreens can be grown in the comfort of your own home all year round, making them easily available.
SUMMARY
Microgreens are immature greens, which have been popular since the 1980s. They’re flavorful and packed with nutrients like vitamins C, E and K. What’s more, they can be grown all year.
Note: One of my favorite and least known of the microgreens family is Purslane.
3. Broccoli
Broccoli is part of the cabbage family.
It has a large flower head as well as a stem, making it similar in structure to cauliflower.
This vegetable is rich in nutrients, with a single cup (91 grams) of raw broccoli packing 135% and 116% of the DVs for vitamins C and K respectively. It’s also a great source of fiber, calcium, folate and phosphorus (6).
Of all vegetables in the cabbage family, broccoli is richest in the plant compound sulforaphane, which may improve your bacterial gut flora and decrease your risk of cancer and heart disease (7).
What’s more, sulforaphane may even reduce symptoms of autism.
One randomized double-blind study in 26 young people with autism observed a positive effect on behavioral symptoms after consuming sulforaphane supplements from broccoli sprouts (8).
SUMMARY
Broccoli is part of the cabbage family and packs several nutrients, including the plant compound sulforaphane, which may decrease heart disease and cancer risk and improve your gut flora and even symptoms of autism.
Continue reading the next 11 healthiest leafy green vegetables here…
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